10-9-8-7-6-5-4-3-2-1
Burpees
Sit ups

2xME Hanging in the rack (60sec rest between sets)

5min EMOM

1 Snatch
(90% + )

A.
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B.
Against a 2-minute running clock, complete:
250 Meter Row
Push-Ups x Max Reps

Rest 2 minutes between sets and complete four sets.

Hand stand 5x24s

AFAP (As Fast As Possible)
30 Muscle Ups

Don’t worry if you can’t perform a Muscle Up. We also have a scaled version.

5 x 3 of (1 Front Squat + 3 Jerk Dips) (heavy, but not max and fails)

(so each set has 12 reps, 3 squats total and 9 Jerk Dips total.)

20m walking lunges
30 abmat sit ups
20 m walking lunges
30 kb swings 24kg/16kg
20m walking lunges
30 arch body rock
20m walking lunges
30 floor wipers 60kg/45kg

8 sets of:

20s. Of hollow hold
10s. Rest

In teams of 2 alternate sets to complete 4 each of:

50 DU
400m Run